RevitalizeU Fitness — Performance Intelligence

RevitalizeU Fitness — Your Performance Intelligence Program

Revitalize U Fitness · Performance Program
Block Week
Week 1 — Accumulation · RPE 7
Day 1 — Lower A — Squat Focus
Warm-Up
  • 5 min easy bike or incline walk
  • Bodyweight squat × 15
  • Hip circle × 10 each direction
  • Glute bridge × 15
  • Lateral band walk × 10 each way
A1. Barbell Back Squat
Wk 1–2: 4×8–10 RPE 7 | Wk 3–4: 4×5–6 RPE 8–9 | Wk 5: 3×8 RPE 6
No previous data yet
Feet shoulder width, toes slightly out, depth to parallel or below, chest tall, drive knees out on the way up. This is your primary strength movement — treat it like it matters.
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B1. Bulgarian Split Squat
Wk 1–2: 3×10 ea RPE 7 | Wk 3–4: 3×8 ea RPE 8 | Wk 5: 2×10 RPE 6
No previous data yet
Most people underload this. Once form is locked in push the weight. Builds unilateral quad and glute strength that carries directly into the squat.
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C1. Leg Press
Wk 1–2: 3×12–15 RPE 7 | Wk 3–4: 3×10–12 RPE 8 | Wk 5: 2×15 RPE 6
No previous data yet
Feet high and wide for more glute emphasis, feet low and narrow for more quad.
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D1. Walking Lunge
All weeks: 3×12 ea RPE 7 | BW week 1, add dumbbells week 2+
No previous data yet
Volume accumulator, not a strength movement. Keep moderate intensity throughout all 5 weeks.
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E1. Leg Extension
3×15–20 RPE 8 | Quad finisher
No previous data yet
Set
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F1. Standing Calf Raise
3×15–20
No previous data yet
Set
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G — Core Circuit
Circuit · 30 sec rest between rounds
Dead bug — 3×10 each side
Pallof press — 3×12 each side
Ab wheel rollout or plank — 3×8 reps or 30 sec
Session Notes
Week 1 — Accumulation · RPE 7
Day 2 — Upper A — Push Focus
Warm-Up
  • 5 min light cardio or arm circles
  • Band pull-apart × 20
  • Face pull × 15 (light)
  • Wall slide × 10
  • Push-up × 10
A1. Bench Press (Barbell or Dumbbell)
Wk 1–2: 4×8–10 RPE 7 | Wk 3–4: 4×6–8 RPE 8 | Wk 5: 3×10 RPE 6
No previous data yet
Control the descent — 2 to 3 seconds down, press explosively. Full range of motion, bar or dumbbells to chest level.
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Est. 1RM: —
B1. Seated DB Overhead Press
Wk 1–2: 3×10–12 RPE 7 | Wk 3–4: 3×8–10 RPE 8 | Wk 5: 2×12 RPE 6
No previous data yet
Control overhead. Don't let the lower back arch to compensate. Full range — arms fully extended at top, elbows at 90 at bottom.
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C1. Incline DB Press
3×12 RPE 7–8 | Upper chest
No previous data yet
Upper chest development. Keep moderate — follows two pressing movements so fatigue is already present.
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D1. Lateral Raise
4×15–20 RPE 8 | Cable preferred
No previous data yet
Keep weight light enough to feel the side delt working, not traps taking over.
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E1. Tricep Pushdown (Cable/Rope)
3×12–15
No previous data yet
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F1. Overhead Tricep Extension
3×12–15 | DB or cable
No previous data yet
Set
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G — Core Circuit
Circuit · 30 sec rest between rounds
Hollow body hold — 3×20–30 sec
Side plank — 3×20–30 sec each side
Cable woodchop or band rotation — 3×12 each side
Session Notes
Week 1 — Accumulation · RPE 7
Day 3 — Lower B — Hinge & Glute Focus
Warm-Up
  • 5 min bike or treadmill
  • Hip hinge drill × 10
  • Glute bridge × 20
  • Banded clamshell × 15 each side
  • Single leg RDL bodyweight × 8 each side
A1. Romanian Deadlift
Wk 1–2: 4×8–10 RPE 7 | Wk 3–4: 4×6–8 RPE 8–9 | Wk 5: 3×10 RPE 6
No previous data yet
Hinge at the hip, soft bend in the knee, bar stays close to the body, feel the stretch in the hamstrings at the bottom. Load it progressively every single week.
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Est. 1RM: —
B1. Barbell Hip Thrust
Wk 1–2: 4×10–12 RPE 7 | Wk 3–4: 4×8–10 RPE 8 | Wk 5: 3×12 RPE 6
No previous data yet
Primary glute builder in the program. Squeeze hard at the top, full hip extension, don't let the lower back take over. Progress this aggressively.
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C1. Single Leg RDL
3×10 ea RPE 7
No previous data yet
Slow and controlled every rep. Exposes asymmetries between left and right — important for injury prevention. Use wall/rack for balance if needed.
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D1. Lying or Seated Leg Curl
Wk 1–2: 3×12–15 RPE 7 | Wk 3–4: 3×10–12 RPE 8 | Wk 5: 2×15 RPE 6
No previous data yet
Set
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Est. 1RM: —
E1. Cable Kickback or Machine Glute Extension
3×15 ea RPE 8 | Glute isolation finisher
No previous data yet
Keep the weight light enough to feel the glute contracting fully at the top of every rep. Pure isolation — no cheating.
Set
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Est. 1RM: —
F1. Abduction Machine or Banded Abduction
3×20–25 | Glute medius
No previous data yet
Glute medius — responsible for outer glute shape. Often undertrained. Keep reps high and feel the burn.
Set
Weight
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Est. 1RM: —
G — Core Circuit
Circuit · 30 sec rest between rounds
Glute bridge march — 3×12 each leg
Reverse crunch — 3×15
Plank with alternating reach — 3×10 each side
Session Notes
Week 1 — Accumulation · RPE 7
Day 4 — Upper B — Pull Focus
Warm-Up
  • 5 min light cardio
  • Band pull-apart × 20
  • Scapular pull-up × 10
  • Face pull × 15 (light)
  • Cat-cow × 10
A1. Barbell or Dumbbell Row
Wk 1–2: 4×8–10 RPE 7 | Wk 3–4: 4×6–8 RPE 8 | Wk 5: 3×10 RPE 6
No previous data yet
Hinge at the hip, pull to lower chest or upper abdomen, squeeze shoulder blades together at the top. Primary strength movement — load it like it is.
Set
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Est. 1RM: —
B1. Lat Pulldown (Wide Grip)
Wk 1–2: 3×10–12 RPE 7 | Wk 3–4: 3×8–10 RPE 8 | Wk 5: 2×12 RPE 6
No previous data yet
Pull bar to upper chest, elbows drive down and back, lean slightly back, full stretch at the top. Feel the lats not the biceps.
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Est. 1RM: —
C1. Seated Cable Row (Close Grip)
3×12 RPE 7–8
No previous data yet
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D1. Face Pull
4×15–20 | Shoulder health — keep in every week including deload
No previous data yet
Pull to face level, elbows high, external rotate at the end position. Shoulder health movement as much as aesthetic. Keep this in every week.
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E1. Dumbbell Curl (Alt or Hammer)
3×12–15 | Alternate style each week
No previous data yet
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F1. Incline DB Curl
3×12 | Long head bicep stretch
No previous data yet
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G — Core Circuit
Circuit · 30 sec rest between rounds
Hanging knee raise or lying leg raise — 3×12–15
Cable crunch — 3×15
Suitcase carry or farmer carry — 3×30 sec each side
Session Notes
Custom Workout
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Total Volume
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PRs Tracked
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Last Session
Volume Trend — Last 8 Sessions
Week-over-Week Volume
Log at least 2 sessions to see comparison.
PR Table — Estimated Max
Exercise
1RM
2RM
10RM
No PR data yet.
Session History
No sessions logged yet.
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Paste your week of food below — meals, snacks, approximate portions. Don't overthink it, just drop it all in.
Step 4 — Weekly Check-In
How did your training actually feel this week compared to what you put on paper?
What time did you actually fall asleep most nights this week? How many nights did you eat within two hours of going to sleep?
How was your actual hydration this week — not what you planned?
What was the dominant stressor outside of training this week?
What time did you eat your first and last meal most days this week? How consistent were you with hitting your protein target this week?
On your hardest training days this week, did you eat more, the same, or less than your easier days?
Did your menstrual cycle affect how you felt physically this week?
Where are you in your cycle this week approximately?
Saturday morning weight? Anything else you want me to know before I analyze this week?